new training split

[bigkahuna]

hey fellas what do you think of my new training split?

as follows:

number of work sets in [  ]

day 1: Pull (back[9], traps[3], rear delts[3], bi's[6])


day 2: Push (chest[9], shoulders[6], tri's[6])

day 3: Legs[15]

day 4: off

day 5: Repeat cycle

been doing this about two weeks, look noticeably bigger and up 3-4lbs. ive noticed by training body parts more often my muscles look more full.

[WOOO]

it's a solid way to train as a natty, can you give more detail?  what movement/rep range are you using?

[slaveboy1980]

hey fellas what do you think of my new training split?

as follows:

number of work sets in [  ]

day 1: Pull (back[9], traps[3], rear delts[3], bi's[6])


day 2: Push (chest[9], shoulders[6], tri's[6])

day 3: Legs[15]

day 4: off

day 5: Repeat cycle

been doing this about two weeks, look noticeably bigger and up 3-4lbs. ive noticed by training body parts more often my muscles look more full.

im doing the same kind of thing..but im doing chest/back....shoulders/arms...legs...rest then repeat..old school routine.

also you dont gain 3-4 lbs of muscle in a couple of weeks. as for the muscles looking more full its because you pump blood in your muscles more frequently.

[bigkahuna]

slaveboy i was thinking about doing the split you are to allow me to train shoulders with heavier weight.

when you do shoulders/arms do you feel fatigued from doing chest/back the previous day?

[bigkahuna]

wooo i am utilising different workouts after each 4 day cycle.

for example on cycle (A) Push day i may do barbell bench, incline dumbell, cable crossover, seated db press, side lateral machine, skullcrushers + dips

on cycle (b) i will do incline barbell, flat dumbell, incline flies, machine shoulder press, side laterals, cg bench + rope pushdowns

i am beginning to think that after training each bodypart once a week for years i was doing it all wrong and the muscle can be trained more frequently. any other opinions?

[slaveboy1980]

wooo i am utilising different workouts after each 4 day cycle.

for example on cycle (A) Push day i may do barbell bench, incline dumbell, cable crossover, seated db press, side lateral machine, skullcrushers + dips

on cycle (b) i will do incline barbell, flat dumbell, incline flies, machine shoulder press, side laterals, cg bench + rope pushdowns

i am beginning to think that after training each bodypart once a week for years i was doing it all wrong and the muscle can be trained more frequently. any other opinions?

a muscle can certainly be trained more than once a week..but you need to monitor the volume you use per session more closesly....maybe split it in half compared to the volume you use working a muscle once a week..and work up from there (if necessary). the first couple of session i felt abit tired in my shoulders but it went away after a few weeks.

I would also advice you to avoid failure on most sets....and to use different exercises in the two weekly sessions for a bodypart (as this seems to keep the CNS more fresh than doing same exercises twice a week), this is specially important if your into bodybuilding.

[Mike]

hey fellas what do you think of my new training split?

as follows:

number of work sets in [  ]

day 1: Pull (back[9], traps[3], rear delts[3], bi's[6])


day 2: Push (chest[9], shoulders[6], tri's[6])

day 3: Legs[15]

day 4: off

day 5: Repeat cycle

been doing this about two weeks, look noticeably bigger and up 3-4lbs. ive noticed by training body parts more often my muscles look more full.

Is the goal to gain mass?  I would cut out "rear delts" if that's the case...waste.

[slaveboy1980]

Is the goal to gain mass?  I would cut out "rear delts" if that's the case...waste.

its not a waste at all.

[WOOO]

Is the goal to gain mass?  I would cut out "rear delts" if that's the case...waste.

silly advice

rear delt training is often overlooked to the detriment of bot hthe back and shoulders

watch Ruhl's XXXL and see him slave through 5 sets of rear delt flies and tell me they're a waste...   

[bigkahuna]

yea i didnt train rear delts for a year or so and can notice them lagging now

what do you guys like to do for them?

[slaveboy1980]

yea i didnt train rear delts for a year or so and can notice them lagging now

what do you guys like to do for them?

nothing fancy...just some bent over laterals with dumbbells...sometimes rear delts in the the peck deck..or in the cablecross...(i pick one of the movements)

[Mike]

silly advice

rear delt training is often overlooked to the detriment of bot hthe back and shoulders

watch Ruhl's XXXL and see him slave through 5 sets of rear delt flies and tell me they're a waste...   

If I ever take training advice from pro bodybuilding DVD's I hope someone would shoot me.

Save the energy spent training a relatively small muscle group and put it towards some more powerful, compound movements. 

I would stay away from MOST isolation exercises when trying to gain mass...at least in the beginning.

[Hedgehog]

im doing the same kind of thing..but im doing chest/back....shoulders/arms...legs...rest then repeat..old school routine.

also you dont gain 3-4 lbs of muscle in a couple of weeks. as for the muscles looking more full its because you pump blood in your muscles more frequently.

That's a nice split IMO. Would throw in a rest day between the workouts though (perhaps you're doing that).

[WOOO]

If I ever take training advice from pro bodybuilding DVD's I hope someone would shoot me.

Save the energy spent training a relatively small muscle group and put it towards some more powerful, compound movements. 

I would stay away from MOST isolation exercises when trying to gain mass...at least in the beginning.

bent over rear delt dumbbell flies are not an isolation exercise, they also work the lower trapezius and the rhomboids

[Mike]

bent over rear delt dumbbell flies are not an isolation exercise, they also work the lower trapezius and the rhomboids

That's your interpretation of what he meant by "rear delt"  and they are by no means a compound movement.  Should def. be replaced, but that's just one man's opinion.

[slaveboy1980]

If I ever take training advice from pro bodybuilding DVD's I hope someone would shoot me.

Save the energy spent training a relatively small muscle group and put it towards some more powerful, compound movements. 

I would stay away from MOST isolation exercises when trying to gain mass...at least in the beginning.

bullshit...and yes im aware of the school of thought that says you should skip isolation exercises when trying to gain mass (for example dont work bicepas as increasing barbell row from 200 to 300lbs will make your biceps grow etc etc)....but i dont agree with this line of thought. as a bodybuilder you should do isolation exercises in combination with heavy basic free weight exercises, inorder to have a balanced physique. if you outline a smart workout program...you can do both (basics+isolation).

also doing rear delts can help preventing muscle imbalances (for example overpowering front delts vs rear delts) and  potential injuries.

[slaveboy1980]

bent over rear delt dumbbell flies are not an isolation exercise, they also work the lower trapezius and the rhomboids

i consider them to be an isolation exercise if you do them correctly...

[WOOO]

i consider them to be an isolation exercise if you do them correctly...

there you have it... a simple difference of opinions 

[slaveboy1980]

That's your interpretation of what he meant by "rear delt"  and they are by no means a compound movement.  Should def. be replaced, but that's just one man's opinion.

should def not be replaced..and always kept in a bodybuilding program...except maybe in a  total novices program (for the first few weeks of training).

[slaveboy1980]

there you have it... a simple difference of opinions 

  thats ok....such is life, makes it more interesting.

as for bent over rear delt raises (or some other rear delt exercise)..they should be in every bodybuilding program irregardless if you see it as an isolation exercise or not.

[slaveboy1980]

That's a nice split IMO. Would throw in a rest day between the workouts though (perhaps you're doing that).

na im doing it 3 days on , one off, then repeat. doing it old school style..but with moderate volume per session (8-10 sets or so)...

[The Squadfather]

i agree with slaveboy, isolation movements are very important in a BODYBUILDING program, the name of the game is isolating the muscle and pumping blood in there and breaking it down, bodybuilding isn't powerlifting or Olympic lifting, obviously you have to have the big compound movements in there too.

[Mike]

should def not be replaced..and always kept in a bodybuilding program...except maybe in a  total novices program (for the first few weeks of training).

We are talking about this SPECIFIC post, not working out in general.  He also didn't mention Calfs, Forearms and Trap, does that mean his whole routine is fucked?

I also COMPLETELY disagree that doing rear delt flies will help prevent injury, you sound like a smart guy but that is a completely ridiculous statement.  Bodybuilding routines are the farthest thing from helping to prevent injuries.  Most routines consist of movements in fixed planes of motion, sometimes supported by machines and putting your body though unneeded stresses.  Why?  To look good.  We all do it, but please don't say that any aspect of bodybuilding is designed around injury prevention, it's about vanity.